Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Need to Know Prior to Performing Urdhva Mukha Paschimottanasana?

Preparatory Poses 

• Boat Pose (Navasana)
• Head-to-knee Forward Bend (Janu Sirsasana)
• Seated Forward Flexion (Paschimottanasana)
• Standing Forward Bend (Uttanasana)
• Yogasana Level – Advanced 
• Yogasana Repetition – after 1 min
• Yogasana Strengthens – strengthens the lower back.
• Yogasana Stretches –  Lengthen and stretch the leg muscles

Effects on Tri Dosha by Urdhva Mukha Paschimottanasana 

Balance the pitta dosha

How to Perform the Upward-Facing Forward Bend Yoga Asana? 

1. Begin by sitting in Dandasana and lying on your back lightly.  Inhale while extending your arms to the sky.
2. Raise your hips and straighten your legs bringing the feet to the hands. Grab your soles using your palms.
3. Inhale while you straighten your back. 
4. Exhale and roll onto your back to balance your body on your sit bones.
5. Restore your balance at this point, exhale, and gaze upwards.
6. Exhale and move the lower abdomen forward to bring the torso closer to the legs by exhaling.
7. Bring your forehead to your knees and put your chin on your knees while looking up.
8. Hold the position for five breaths.
9. Inhale while leaning slightly away from the legs and maintaining an upward gaze.
10. Exhaling, release the hands and reach the floor by bending the legs.
11. Inhale deeply and unwind in the initial position.

What Are The Advantages Of The Forward Bend Pose/Asana?

• Alleviating lower back discomfort and strengthening the lower back
• Preventing hernias
• Calm the mind and eliminate anxiety and stress
• Exercise your kidneys and abdominal organs
• Extend and stretch the leg muscles
• Improves circulatory health
• Reduce abdominal fat
• Develop stronger hip flexors
• Improves digestion system
• Enhance your appetite
• Invigorate nervous system
• (For children) Increasing their stature
• Enhances digestion and stimulates the kidneys, ovaries, uterus, and liver.
• Helps to cure general ailments and prevent obesity.
• The Upward Facing Intense Stretch Pose intensively stretches your leg muscles.
• It relieves back pain and tones the internal organs.
• The Upward-Facing Intense Stretch Pose enhances attention.

Contraindications And Precautions For Forward Bending Pose/Asana?

• Avoid the posture if you have an injury to your lower back, hips, hamstrings, knees, pelvic region, or abdominal muscles.
• Do not practise urdhva paddgusthasana if you are recovering from an inside operation.
• Avoid this pose during pregnancy and menstruation. An elderly individual needs to use props for assistance when performing the asana.
• Steer clear if you have hemorrhoids, diarrhoea, or irritable bowel syndrome (IBS).
• Individuals with hypertension must refrain from performing this pose.
• Migraine patients must avoid this practise.
• Avoid this pose if you have a hernia or fibromyalgia.
• Asthma
• Diarrhea
• Pregnancy

What Is the Science Behind the Upward-Facing Forward Bend Pose/Asana?

This is an advanced level pose due to the severe posterior stretch involved. In addition to stretching, it involves bending forward and demands strength and balance to sustain.

In this position, the body is supported by the sit bones. The legs are lifted straight up in the air by the hands.

This rigorous upward leg stretch also works on strengthening the back, abdominal, and pelvic muscles. In addition, it lengthens the spine and soothes the neurological system.

Tips For Beginning The Upward-Facing Forward Bend Posture/Asana?

Never lean forward against your will, especially when seated on the floor. Once you feel the space between your pubis and navel contracting, halt, slightly lift, and lengthen again. Frequently, due to the rigidity of the muscles at the rear of the legs, the forward lean of a beginner is limited and resembles a sitting position. Place a folded blanket beneath the sit bones for the optimal hip angle and to alleviate pressure.

Advanced Changes in Pose

• Urdhva mukha paschimottanasana II
• Urdhva mukha paschimottanasana leg variation

Related Yoga Poses/Asanas –

Follow-up Poses

• Four-Legged Staff Position (Chaturanga Dandasana)
• Dog Pose, Forward Facing (Urdhva Mukha Shvanasana)

Reference:-

• https://www.fitsri.com/poses/urdhva-mukha-paschimottanasana#:~:text=Urdhva%20Mukha%20Paschimottanasana%20is%20a,involvement%20of%20intense%20posterior%20stretch.
• https://sarvyoga.com/urdhva-mukha-paschimottanasana-upward-facing-intense-stretch-yoga-pose/
• https://biyome.com.au/yoga/asana-manual/paschimottanasana/
• https://www.tummee.com/yoga-poses/urdhva-mukha-paschimottanasana